organic food

4 Reasons Why Organic Foods are More Practical

The moment you hear about buying fresh and organic foods, you might say that this is an expensive endeavour. There are not so many choices available and you need to keep searching for authentic organic products. You might think that it is a major effort on your part and you don’t want to do it. Before you say that it is an impractical choice, here are some reasons why shifting to organic foods is actually better for you in the long run.
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protein

Best Foods For Gaining Weight in a Healthy Way

protein

Being underweight is just as dangerous as being overweight. However, it’s not often talked about because society puts too much emphasis on being skinny to be beautiful. What they need to emphasize is being in a normal weight range is the best option. People are underweight for many reasons. Whatever the reason is, it’s important to gain weight so your body can function normally and you don’t wind up with more serious health issues. Gaining weight doesn’t mean to start eating fast food three times a day and eat pastries every chance you get. You need to do it in a healthy way or you’re not helping yourself. Here are some foods that you should be eating to gain some weight.
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Food secrets for healthy life

Food secrets for healthy life

One of the keys to staying healthy is simple to acquire healthy habits and avoid things that can be harmful. Do not eat too much and prioritize plant foods are some of the tricks to improve and maintain health. One of the main causes of the current obesity epidemic is the intake of a lot of calories higher than the body needs.

The current lifestyle, very sedentary, makes energy requirements are generally low. Instead, the size of the portions of food or served in catering establishments continue to rise over the years and, with them, the calories you eat.

Healthy diet

Food is one of the key aspects of maintaining a healthy lifestyle.

The book ‘Secrets of Healthy People’, the dietitian July Basulto, reveals three essential secrets: consume no or minimally processed foods, reduce rations and prioritize plant foods, both for its wealth of protective substances (fiber, antioxidants, phytochemicals, vitamins and minerals), and its low content of nutrients often consumed in excess (salt, fat, protein, sugars and energy).

These three basic secrets are realized with what the author calls “Eight additional secrets” which facilitate the implementation of healthy eating:

Do not be afraid to take less meat. An excess consumption, especially if red meat may increase the risk of some diseases.

Still, the intake of this food in Spain is above the recommendations, so it would be advisable to convert the consumption of meat into something more casual.

Take comprehensive and vegetables. Replace white bread, pasta and rice for their refined grain versions may decrease the risk of type 2 diabetes, hypertension, heart disease and some cancers. The same could be said of vegetables, which is why experts insist that include this food as often as possible.

Eating “suitcase”. In contrast to eat “knife” unwise, dishes “suitcase” have a base of foods rich in carbohydrates and fiber, such as vegetables, whole grains or vegetables, and a small amount of meat or fish. Cooked or stews, plus tasty and affordable, they are rooted in our culinary tradition and contribute to a healthy diet.

Enjoy food with less salt. Needs sodium (salt is sodium chloride) cover easily from food without added salt. The salt that is added to processed foods or when cooked or alinan food is, from the nutritional point of view, unnecessary.

Moreover, if consumed in excess, which makes 80% of the Spanish population (the average salt intake in Spain is ten grams, compared to up to five grams recommended by the World Health Organization, WHO) increases the risk of hypertension and with it, of cardiovascular and cerebrovascular diseases. The advice is clear: the less salt and salty foods better. The salt is taken, it must be iodized.

Do not be afraid to take nuts. The unjustified reputation of nuts is not supported by scientific evidence. Moreover, nuts (unsalted) are complete foods with a high energy content that comes from (healthy) unsaturated fats.

They are rich in fiber, minerals, phytochemicals with antioxidant and antiinflammatory properties, which provide benefits for cardiovascular health, improve insulin sensitivity and are not associated with increased body weight.

Do not take too many milk (skim or pick them). Dairy products are one of the main sources of saturated fat in the diet. This type of fat is associated with increased cardiovascular risk, so it is preferable to minimize your intake. If you choose low-fat dairy, avoiding eating too much saturated fat and cholesterol (at least from dairy).

No “compensate” vitamin-mineral and dietary supplements. The available scientific evidence has not shown that these products are effective in preventing chronic diseases.

Moreover, not all, even if they are labeled with the word “natural” are safe, as they may contain active ingredients with important effects on the body and can interact with medications and other substances. You can not forget to take pills, pills or similar reinforces the concept of medicalization (a problem, a pill), which can lead to less effort to improve our lifestyle.

Drink water. The water, which should be chosen as the drink of preference over any other liquid, moves increasingly sugary drinks (soft drinks and juices) and alcoholic beverages.

The former are beverages containing sugars and contribute, according to the WHO, an increased risk of weight gain and caries. The latter contain alcohol, toxic to the body, so that the same entity advised clearly: “Alcohol, less is better.”

Healthy Fats and Food, friends or enemies?

Healthy Fats and Food, friends or enemies

If you learn what you’ll show in this article you will understand how important fats in our diet, demystify that fats are bad for us and we must avoid at all costs and make better decisions when choosing what to eat. Guaranteed!

Macronutrients are a class of chemical compound which we eat normally and these include: proteins, carbohydrates and fat. Among them, l to fat is what gives the most calories and energy and is important in a healthy diet.

Closely linked fat intake with health problems such as high levels of cholesterol and triglycerides and also with serious problems like obesity and diabetes now affecting even our children. All this suggests that fat is harmful and should avoid consumption at all costs but there are several types of fats and some of them are very necessary and beneficial for our body.

The types of fat that exist are: Fat Saturated, Fat Unsaturated. The cause of all diseases and disorders mentioned above is an excess of saturated fat in the diet, and can be found in foods of animal origin:

  • Meat
  • Sausages
  • Milk
  • Cheeses
  • Yoghurt

This means that we must eliminate from our diet meat, sausages, milk, cheese and yogurt? A pure vegetarian would say yes, but these foods not only provide us with saturated fat, but also protein and other components that are necessary for our food.

There is a simple solution that can apply in our daily lives that can greatly enhance our power to provide us with the benefits of these foods and reduce the risks of saturated fats, among them are:

Buy skim milk instead of whole milk. In a portion of 250mg, equivalent to a rate, this change reduce the amount of saturated fat 5g to 0.3gr. I remember that consuming whole milk, but after learning about the types of fats in my house now consume skim milk and soy milk (milk made from soybeans).

Review the post-packaging to buy milk or yoghurt nutrition information , this is seen in the packaging which indicates a smaller amount of saturated fat, now the producers are required to display this information in various countries and as we saw, it is important to consume the product with a smaller amount of saturated fat per equivalent portion.

Reduce the use of cream and replace them with fresh cheeses. In many countries there are a lot of types of cheese of cow, sheep and goat, including the highest amount of fat are the cream cheese and it is the amount fat which gives the flavor, but we consume sporadically in the daily diet prefer fresh cheese over them.

What if today, when you go to the supermarket to do your shopping you begin to incorporate these recommendations into your diet. Tell me your experience, I wonder how you are serving these tips and benefits you are getting when applied.